May 31, 2018

 

a) WARM UP:

8 min AMRAP:

  • 10 banded good mornings
  • 10m bear crawl
  • Run to the end of the gym and back
b) STRENGTH:

Bent over barbell rows – palms facing out, pull to belly button

  • 5 sets x 5 reps – increase weight

Rest as needed between sets

c) WOD:

EMOM x 20 mins:

  • Min 1 – 1 length – sled pull (90/45)
  • Min 2 – 4 sandbag/dball ground to over shoulder – switch sides (heavy)
  • Min 3 – 0:25 sec handstand wall hold
  • Min 4 – 0:25 sec air assault sprint
  • Min 5 – rest
Posted in WOD